MasterChef star Gregg Wallace shares exercises and meals from new fitness plan after 4 stone weight loss

GREGG Wallace today shows you how he lost 4st and gained a six-pack.

The 55-year-old told yesterday how he has gone from “the fat, pudding-loving guy from MasterChef” to the fittest he has ever been — and you can get in great shape too.

Gregg has launched his online diet and fitness programme, Show Me Fit, and is sharing some of the healthy recipes and home workouts exclusively with Sun readers.

The TV judge insists his plan will not only help you lose weight, but make you feel ten years younger.

He says: “I’d never suggest a diet that was going to leave you hungry.

“It’s about filling yourself up with good food with good ingredients and exercise.

"I know I look good now compared to those days when I had a beer belly, but I also feel incredible. I feel like I have knocked at least ten years off.

“Once I found out that I didn’t have to slog away on a treadmill for 30 minutes, and that exercise could actually be enjoyable, I was addicted.

“The plan is for everyone. No matter your age, size or ability, you will see results.”

  •  Gregg’s fitness plan is online now at and costs £7 a month but Sun readers can get their first month for just £5 with online code SUNSMF. Offer valid until July 13, 2020.


Smoked Salon and Spinach Omelette

(Serves 1)


  • 70g spinach
  • 3 eggs
  • 60g smoked salmon
  • 1 spring onion
  • Olive oil
  • Salt and pepper


  1. Crack the eggs into a bowl and whisk together with a fork.
  2.  Add a pinch of salt and black pepper to taste.
  3. Add in the spinach and stir together.
  4. Put a pan on the hob at a medium heat and add just enough oil to cover the bottom of the pan. Chop your spring onion.
  5. Once the oil is hot enough, pour the mixture into the pan and let it start to cook.
  6. While the omelette is cooking, cut up the salmon into strips.
  7. Add salmon to one side of the omelette then fold the omelette in half and let it heat through.  Carefully lift from the pan and serve with spring onion sprinkled on top.

Overnight Oats

(Serves 1)


  • 70g rolled oats
  • 350ml unsweetened almond milk
  • 15g whey protein
  • 1 tbsp chia seeds
  • 1 tsp honey
  • Handful of berries


  1. Mix all of the ingredients, except for the berries, in a large bowl.
  2. Once well mixed, put into a Tupperware bowl and leave in the fridge overnight.
  3. Serve topped with a few of your favourite berries.

Oat Pancakes

(Makes 3 pancakes. Serves 1)


  • 1 cup of oats
  • 1 egg
  • 20g whey protein
  • 1 tsp baking powder
  • 1 cup almond milk
  • Handful of oats for texture
  • 1 tbsp yoghurt
  • Drizzle of honey
  • Handful of berries
  • A little oil


  1. Pour the cup of oats into a blender and blitz to make oat flour.
  2. Pour your oat flour into a bowl then crack in the egg and mix together with a wooden spoon.
  3. Add the whey protein powder, baking powder and almond milk and mix. Add a handful of oats to the mixture in the bowl for texture and give it a final stir.
  4. Heat a large frying pan and add a little oil.
  5. Add a third of the mixture to the pan and let it cook.
  6. When it starts to smoke underneath, flip the pancake and let the other side cook until golden brown.
  7. Repeat the above with the other two thirds of the mixture.
  8. Stack the pancakes on a plate and add the spoonful of yoghurt, a drizzle of honey and a handful of berries or fruit of your choice.


Tuna Nicoise Salad

(Serves 2)


  • 2 boiled eggs
  • 1 gem lettuce
  • 1 tin of tuna
  • 1 red onion
  • 1 tomato
  • 6 potatoes (tinned)
  • Black olives
  • 4 anchovies
  • For dressing:
  • Olive oil
  • Mustard
  • Lemon juice


  1. Put a pan of water on a hob and bring to the boil.
  2. Place your eggs gently into the water and bring the temp­erature down to simmer. After six minutes (that’s how I prefer my eggs) take the eggs out.
  3. Cut the stem off the gem lettuce and discard any brown outer leaves then cut into smaller slices. Add your lettuce to a bowl.
  4. Open your tin of tuna and drain the excess liquid. Crumble the tuna on top of the lettuce leaves. Thinly slice the red onion, and chop the tomato and potatoes into chunks. Add all three to the salad bowl.
  5. Make your dressing by combining the olive oil, mustard and lemon juice in a bowl.
  6. Peel the eggs, cut each in half and add them to the top of the salad along with the anchovies and a drizzle of your dressing.

Pea and Red Pepper Frittata

(Makes 1 frittata. Serves 2)


  • 2 eggs
  • ½ red pepper
  • Salt and pepper
  • Peas
  • Olive oil
  • Handful of coriander


  1. Crack the eggs into a bowl and whisk together.
  2. Cut the half of the pepper into small pieces and add to the eggs with the peas and a large pinch of salt and pepper.
  3. Turn on your grill to a high temperature. Pour oil into pan (ideally one that does not have a plastic handle). Use enough oil to just cover the bottom of the pan, and put on the hob at a medium temperature.
  4. Add your egg mixture and leave for a minute before removing from the heat and placing under the grill. If your pan has a plastic handle, make sure it is not under the grill.
  5. When the top of the frittata is golden and bubbling, remove from the grill and place on to a board or plate.
  6. Slice up and serve topped with coriander.

Flattened Chicken and Pesto

(Serves 1)


  • 50g pine nuts
  • 50g Parmesan
  • 2 garlic cloves
  • 150ml olive oil
  • 80g fresh basil
  • 1 chicken breast
  • Salt and pepper
  • Rocket salad
  • 1 lemon
  • Handful of cherry tomatoes


  1. Make the pesto by adding the pine nuts, Parmesan, peeled and crushed garlic cloves, olive oil and basil leaves to a blender and blending until smooth.
  2. Cut two sheets of cling film large enough to cover the chicken breast and position the chicken between the two. Flatten the chicken with a rolling pin.
  3. Remove it from the cling film and pour olive oil and a pinch of salt and pepper on one side of the chicken breast.
  4. Place the seasoned side of the chicken breast down on to a hot griddle pan. Oil and season upper side while the lower side cooks.
  5. Each side will take around five minutes, so flip midway through.
  6. Meanwhile, make the salad by adding a drizzle of olive oil and a squeeze of lemon over the rocket leaves and sliced tomatoes.
  7. Once the chicken is cooked through, take it off the heat and top with the pesto (you can store the remainder of the pesto in the fridge to use another time.) Serve with the rocket salad.


Chilli Prawn Noodles

(Serves 1)


  • 1 stem of bok choi
  • 1 chilli
  • 1 spring onion
  • 1 nest of noodles
  • Sesame oil
  • 1 tsp garlic powder
  • 150g cooked prawns
  • 2 tbsp soy sauce


  1. Cut the bok choi leaves into strips.
  2. Dice the chilli and chop up the spring onion.
  3. Add the noodles to a pan of boiling water for about seven minutes. Meanwhile, add sesame oil to a wok or pan and let it heat up.
  4. Add the bok choi for a minute then the garlic powder, chilli and prawns and stir for a few minutes.
  5. Add the soy sauce and turn down the heat.
  6. Drain the noodles and add to a bowl.
  7. Pour over the prawns and bok choi and sprinkle with the chopped spring onion.

Bean Chilli Rice

(Serves 2)


  • Pinch of salt
  • 50g brown rice
  • ½ onion
  • Olive oil
  • 1 tsp garlic powder
  • 1 tsp chilli powder
  • 100g kidney beans
  • 100g black beans
  • 100g borlotti beans
  • 200g chopped tomatoes
  • Fresh coriander


  1. Bring a kettle to the boil then pour into a saucepan on the hob and add a pinch of salt.
  2. When it is boiling in the pan, pour in the rice and turn the temperature down to a simmer. Leave for 15 to 20 minutes.
  3. Dice the onion. Add oil into a pan and let it warm through before adding the onion. Stir while adding the garlic and chilli powder.
  4. Once the onion has softened, drain the beans and add to the pan to cook through.
  5. Add the tinned tomatoes and mix together.
  6. While it is cooking, chop the coriander. Drain the rice and add to a plate then top with the bean chilli.
  7. Sprinkle the coriander on top and serve.

Fillet Steak, Butter Beans and Broccoli

(Serves 1)


  • Handful of tenderstem broccoli
  • 1 tin butter beans
  • 1 clove garlic
  • Salt and pepper
  • Olive oil
  • Salt and pepper
  • 1 fillet steak
  • 1 lemon


  1. Chop the ends off the broccoli stalks and discard, then chop the rest of the broccoli into small chunks.
  2. Drain your butter beans then empty into a large heated frying pan. Grate or finely dice the garlic and add to the pan, stirring regularly for two minutes.
  3. Add the chopped broccoli with a pinch of salt and pepper and stir, then leave on a low heat. Meanwhile, heat a griddle pan until smoking hot.
  4. Oil and season the steak then place it into the pan. Let the meat cook for as long as you like, checking the colour throughout (around three minutes each side for medium rare).
  5. Once the steak is cooked to your liking, remove from the pan and leave to rest on a board for five minutes before slicing.
  6. While the steak is resting, pour the butterbean mix into a bowl, drizzle with olive oil and a squeeze of lemon.
  7. Add your steak to the top and enjoy.

SHAPE up with Gregg by doing the seven simple exercises shown below for 30 seconds, with a 30-second break in between.

Completing all seven equals one circuit. Do as many circuits as you can – beginners one lap, intermediate three laps and advanced four to five.

Perform this workout four to five days a week. Alternatively, follow Gregg’s fitness video online at

Always start your workout with a warm-up. Before exercising, seek medical advice if you have underlying health conditions.

Seven of his best moves

Mountain Climbers

Get into a press-up position. Keeping your arms straight, bring alternate
knees towards the chest as fast as you can.

High Knees

As if running on the spot, bring your knees up as high as you can, as fast as
you can.


From standing, step your left leg back behind you and lower down into a lunge. Push off the left foot and back to standing, repeat on other leg.

Bear Crawls

From hands and knees lift the knees so they hover off the floor. Bring your left hand forward and right leg, then right hand and left leg so you crawl forward along floor.

Once you reach the end of the room, do the same backwards.

Side Plank

Place forearm on the floor, stack feet on top of one another and shoot your hips to the sky. Hold for full set on one side then switch for second set.

Push ups

Get into a press-up position with hands under your shoulders. If you are a pro then crack out 30 seconds of fast-paced press-ups. For beginners, perform the press-ups on your knees.

Tricep Dips

Sit on the floor, legs bent, and put hands shoulder-width apart behind you on to the floor. Extend legs so bum is hovering.

Straighten arms, keeping a small bend in elbows.

Lower body towards floor until elbows are at a 90-degree angle. Press
down to straighten elbows, returning to start position.

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